Basics class.
‘Running Clock’
Teams of 2
0-3. Max distance AAB (Hard effort).
3-11. Ladder. 5 Swings AHAP. 5 Box jump. Add 5 reps each rd.
11-13. Rest/Transition.
13-16. Max distance Row (Hard effort).
16-24. Ladder. 5 SA KB Thrusters. 5 No push up Burpee. Add 5 reps each rd.
Oly.
6 sets. Every 2min complete
2 Snatch high pull + 1 Power snatch + 1 Snatch
Intervals.
4 x 3min Amraps.
6 Power snatch 45/30kg
9 Air squats
30 Double unders
Rest 90sec after each amrap.
Conditioning.
CF Coleraine Triathlon
2000m row
100 burpees
1 mile run (4 x 400m shuttles)
Strength.
Push press
10,10,10
Metcon.
15min amrap.
200m run
16 pull up
12 KB stoh 32/24kg (6 each arm)
rest 60sec after each rd.
Try to increase each rd. Pace first couple rds accordingly.
Strength. Retest.
Back squat 1RM.
Metcon.
6min ladder.
2 deadlift 100/70kg.
10 toes to bar.
4 deadlift.
10 toes to bar.
6 deadlift.
10 toes to bar.
Add 2 reps to deadlift each rd.
Beginners class.
25min Amrap
500m/350m row. 1000m/700m AAB (alternate).
20 GTOH 20/15kg.
20 box jump 24/20.
200m SA farmers carry (switch arms after 100m) AHAP.
Oly.
10min omem.
1 clean + 1 hang clean + 1 low hang clean
Metcon.
10min amrap.
10 hang power clean 70/47.5kg
8 front rack reverse lunges 70/47.5kg
6 d/b snatch 22.5/15kg
Metcon.
5rft.
15 American swings 32/24kg
15 Box jump 24/20
Run 400m
15 Burpee
15 Wall ball 10’/9′ 9/6kg
Gymnastics & Pressing strength.
8min omem.
1. 5-10 strict toes to bar.
2. 6-8 KB Z press.
Metcon.
16min omem.
1. 15 unbroken chest to bar.
2. 30sec AAB.
3. Strict ring dip. Max effort.
4. 30sec Row.
Strength.
Back squat
1×5 @80%
1×3 @85%
1×1 @90%
1×5 @85%
1×3 @90%
1×1 @95%
Metcon.
6min amrap.
7 thrusters 35/25kg
21 double unders
